View Full Version : Detroiter's path to greatness.

05-17-2010, 12:27 PM
Hi, my name is Detroiter and I am new to the forums, new to HCT-12. I have a pretty good strength base, and a pretty good knowledge base. I played sports all through highschool but never took lifting seriously until a couple years ago. Like most people, I made good gains at first, going from 6'2" 155lbs and hardly benching my bodyweight to weighing 175lbs repping 155 x 10 and maxing at 200. Squats gone up from 185 to 265 and deadlift from 225 to 405. I've been stuck for a while where I'm at. Work and school have taken up most of my time and energy for the past year and with school over for the summer, I'm re-grouped and ready to blast through this plateau. I've played around with the rest-pause theory, now I'm ready to really apply this concept. This is the best training program I have seen. Thanks to Daniel and Daniel for this gift.

05-17-2010, 12:51 PM
I started my routine yesterday. I chose to do the four day split because that is how I've always split my routine and its what I'm accustom to.

Bench = (95, 115, 135, 165, 165,)x6, 165x6x2x2x2. I failed on my fifth rep of my last set before the rest-pause sets. I'm confident I'll get it next time.
Pullups = bodyweight for 6 sets of 6, 2x2x2 following the sixth set just like the routine outlines. Last set was tough, had to kick a little to get up on last few reps... My goal on these is to graduate to a dip-belt next month.
Press = (55, 75, 95, 95, 95)x6, 95x6x2x2x2. Had to use a little leg drive to get the last few reps. I'll get it.
BB Rows = ramped up from 55 in 10 lb increments to 115 for working set. Feel like I can do more, I'll probably go 10 lbs next session, and cut out a few of the ramping sets (go from 2nd or 3rd ramping set straight to my working sets).
Close grip bench for tricep. (55, 75, 85, 115)x6, 115x6x2x2x2. A few sets of light hammer curls just for the heck of it.

I finished my workout with strict lateral raises with light weight. Just for a little extra burn, nothing too heavy.

Off Road
05-17-2010, 01:33 PM
Looks like a good start. Instead of trying to do the same weight for 3 or 4 sets (sets across), try to ramp them to a 6 rep max. The continued sets of 165 that you did probably wore you out and turned into an endurance exercise. For instance with your Bench Press you could do:

95 x 6
115 x 6
135 x 6
165 x 6
185 x 6 + 2 + 2 + 2

05-17-2010, 02:09 PM
My strength is endurance, I have always been able to do sustain those kinds of reps for sets, but my drawback is it's hard for me to go up in weight and still hit those reps (even if I were to cut out one set of 165). I don't feel like my 6rm is any higher than 165. Next time I will try cutting out a set of 165 and moving up to 175 for my last working set.

Joe Black
05-17-2010, 03:40 PM
MadChef/Detrioter - why are you posting under two accounts?

05-17-2010, 04:40 PM
MadChef/Detrioter - why are you posting under two accounts?

My mistake, MadChef is my brother, we share the same computer. He's talked me into trying HCT-12 for myself as he seems to be sold on it.

Joe Black
05-18-2010, 01:04 AM
GOod stuff!

05-18-2010, 05:24 AM
Looking forward to your next bench session!

05-20-2010, 04:49 PM
Ugh! Last night was my first leg day on HCT-12... I started a new job recently and I've been working 14 hour days so I didn't get an evening off until last night. I had a few things working against me, a dull thick headache I had from a neck misalignment (got to the chiro before the gym session though), and sore stiff legs from, well, working excessive hours. But I was determined to push through.

After an extensive warm up session (myofascial release stuff, box jumps, a few sprints, light OH squats, etc...) I got right into my front squats:

95 x 6, 115 x 6, 135 x 6, 155 x 6, 175 x 6, 175 x 6 x 2 x 2 x 2. Killed those weights, but they were F'in HARD!!!! Had me sweating bullets, and eyes turning bloodshot red. Funny thing, half-way through that set my headache started to ease up.

Then, on to RDL's: 135 x 6, 185 x 6, 225 x 6, 285 x 6, 315 x 6, 315 x 4 2 x 2 x 2. (I could have gotten the last two reps on that last set, but at this point I was dyin' and I really wanted to nail those rest-pause sets. and I did.

Finished with some clustered standing calf-raises (from 190 to 400). No energy left to do anything but go home and eat and drink some beer.

All in all, a kickass workout, definitely the most intense "leg" day I've had in a while. I love this program, those rest pause-sets elicit the most insane endorphin rush when you're right at failure but still nailing those reps. Looking forward to the next 12 weeks!

05-20-2010, 09:59 PM
Good job making it happen with those long hours, I'm sure it will pay off in a big way. Keep it up!

05-24-2010, 09:45 AM
Second "A" day of the program thus far. Dynamic warm-up for upper body, followed by bench, pullups, press, and bent over BB rows.

Bench: 95x6, 115x6, 135x6, 155x6, 165x6, 165x6x2x2x2. I remember a few months ago when I wasn't taking my lifting that seriously, couldn't get up 165 for 6 reps fresh. This felt good today.

Pullups BW x 6, BW x 6, BW x 6, BW x 6, BW x 6, BW x 6, BW x 6x2x2x2. I had to kick to get my last few reps last session, this time they were straight dead-hang pullups, no kick. I felt like I could do more rest-pause sets, but I intend to start going up in weight on these and I'm strictly following the same rep scheme so I can more accurately track my progress.

Press: 65 x 6, 75 x 6, 85 x6, 95 x 6, 105 x 6, 105 x 6x2x2x2x2 (I still felt strong so I went ahead and did an extra 2 reps). These felt great today, last week I struggled a bit on the final set. I remember having to use some leg drive to pop out the last few reps.

BB Rows: 65 x 6, 85 x 6, 105 x 6, 115 x 6, 135 x 6x2x2x2. Not really feeling the BB rows, but I'm gonna stick with them for the sake of continuity. Besides, it was an improvement from last week.

Close-grip bench: 65 x 8, 85 x 8, 115 x 8, 135 x 8x4x4x4. This rep scheme just feels more natural for tricep work, and correct me if I'm wrong but in my mind triceps need a higher rep range.

Finished with hammer curls using 35 lb DB's, 3 sets of 8 reps. Some strict lateral raises with 20 lb'ers.

Tomorrow, I'm gonna do some jeep pulling (strongman style with harness), followed by some light stiff leg deadlifts (wish I had a GHR machine available). This will replace my second B day of the program.

05-25-2010, 11:33 AM
Pulled the Jeep today... went well, besides the fact that it was hot as balls and I threw up a little bit. It's all good, though. I wanted to go straight to the gym and get in some deadlifting to supplement the Jeep pulls, but I ran out of time and gotta go straight to work.

06-01-2010, 09:50 PM
This is a belated post, third A day thus far. Felt tired, so I didn't expect much of myself. Reminding myself of the principles of autoloading and non-linear progress I considered it a good day just to be at the gym.

I've been wanting to focus more on my overhead press, so I decided to do that first rather than bench.

PRESS: 65x6, 75x6, 85x6, 95x6, 105x6, 115x6x2x2x2... a 10 lb increase for what its worth.

BENCH: Don't remember exactly how I ramped up that day, but I remember losing strength after my 5th ramping set and just taking it easy at 155 for my last set and cluster set. I'm going to stick to the same exercise order; If I can't get back to 165 by my next A day, I guess I will adjust the ramping sets accordingly.

I did Pendlay rows and pull-ups as I have been doing. No real gains as far as I can tell here, but did feel a bit more explosive. I'm going to buy a dip-belt for next week, goal: bw+10 lbs.

As always, finished with some abs and biceps. Just regular hammer curls for 3 sets of 8 (35lb db's).

06-01-2010, 09:58 PM
Yesterday was my third B day. A killer. Same rep scheme as last time. Went up 10 lbs on front squat for 6rm and cluster set.

Deadlifts destroyed me. I would say destroyed those deads, but they got their revenge...

Finished with cluster sets of seated calf-raises from 90 on up to 180 (like four sets). Decided to start clustering abs; did my favorite weighted situp variation with incline situp bench, holding weight over face at a distance with arms locked and pressing up with situp. 25x6, 35x6, 45x6, 60x6, 70x6.

Very sore today, need to do a lot more active recovery and increase my calorie intake, particularly protein.

Played some football, lots of sprinting which felt great at the time but still getting sorer in my glutes as I sit here typing this... about to go in the hot tub and hit the sack. Thanks for reading.

06-07-2010, 12:47 PM

Upper Body day... Up five lbs from when I started (170 to 175) and feeling strong.


Ramped up to my 6rm from last session, 115, and pressed it out with ease (for 6 reps). It felt light, so I moved up to 120 and barely got it, shot my load early on and the cluster sets suffered for it.



BW x6 for 6 sets plus clusters. No gains on these thus far, obviously I'm doing something wrong. I think I will invest in a dip belt and start using weight (less volume).


Gassed my shoulders on press so bench felt really heavy. Didn't care to push it so I only went up to 155 for my working set.

Pendlay Rows

Ramped up from 95 to 135 and felt like I could go up but still needed to get abs and triceps in and not a lot of time.

Finished with skullcrushers with 50, 70, and 90 lbs for 6 reps. Started to get pain in my elbow (time to deload).

Goals for next week: Bench 170 for 6 reps; Press-maintain 120 for 6 reps; Pullups - add 10 lbs for 6 reps.

06-08-2010, 10:10 AM
6/7/2010 Legs

Warmed up with some sprints, light stretching, light good-mornings, seated box jumps w/ DB's.

Front Squats

Been moving up on these pretty consistently. About to deload next week so I really wanted to hit another PR and I did.

(Warmup) 95 x 10, 135 x 6, 165 x 6, 200 x 6 x 2 x 2 x 2. Had great depth on these, even had a trainer warn me that I was going to blow out my knees at which I thanked him for the compliment.


Felt pretty good after those squats, so I decided to just go heavy rather than the rest-pause sets.

(warmup) 135 x 10, 185 x 6, 225 x 6, 315 x 6, 365x 1. 365 went up nice and easy.

Leg Press Don't flame... ok, if you must.

4 plates x 6, 6 plates x 6, 8 x 6, 10 x 6, 12 x 6 x2x2x2.

Finished with calves and abs, maxed out the stupid calf raise machine. Shoulda left the weight on the leg press and used that for calves.

Abs, weighted decline situps with weight locked out over head, 25 x 6, 35 x 6, 45 x 6, 60 x 6, 80 x 6 x2x2x2. Next week, jeep pulling and deadlifts for legs...

06-11-2010, 10:00 AM
Last lift before deloading...


Ramped up to 170x6x2x2x2... Personal best.

Pendlay Rows Up to 155x6x2x2x2 on these and feeling explosive.

Ran out of time so I didn't press. I did pick up some 50 lb'ers and try some standing DB press for an afterthought. Realized I need work on my DB presses :/

Deload coming up... I think its much deserved. Im gonna switch up my routine, Incline bench for bench press, DB press for BB press, Back squat for front squat and still deadlifting. I intend to throw in overhead squats and C&J's in there as well, just not sure how they are going to fit in just yet. Any suggestions would be more than welcome.

Off Road
06-11-2010, 10:17 AM
Nice way to end the cycle. Enjoy the deload, it hurts :)

06-12-2010, 10:01 AM
I was going to call it a good month and take a nice easy gym day consisting of abs, a little active recovery stuff (foam rolling, light plyo's). Instead, this is how it ended up going.

Pullups BW x 6, BW x 6, +15 x 6, +25 x 6x2x2x2

Clean and Press(with slight leg drive) 115 x 6, 135 x 6. Clean and Jerked 155 then 185 for a new PR.

Deadlift 185x6, 225x6, 315x6, 365 x 1 (previous best), 385x1 (new PR).

Leg Press 4 plates, 8 plates, 12 plates (all x6), x2x2x2.

Finished with some abs, leg lifts and weighted situps. This was yesterday and I feel quite good today for everything I did this week. I think my body has adapted to this new demand well, and I predict even greater gains next month.

My training partner will ship out at the end of next month for the Airforce Pararescue so the other aspect of my training involving more running and high-endurance cardio is going to probably start cutting into my lifting quite a bit, but it's all in the name of good health, so be it. Deloading next week, for real this time. :)

06-14-2010, 03:13 PM
First day of deload week and I feel great after leaving the gym. Quick warm-up session, light stretching and right into it.

OH squats: 95 x 15, 95 x 15, 95 x 15. (want to incorporate these into my regular routine)
Standing press: <same weight/rep scheme as above>
Pullups on assisted machine: (BW-25 x 15)3
Bench: 105 x 15, 115 x 15, 115 x 15.
Alternating DB rows: 50 x 15, 50 x 16, 50 x 16.

Abs: Weighted situp (arms lock out over head style), 50 lbs x 15 for three sets.
Russian situps for obliques (utilizing a partner to throw ball).

Finished the workout with box jumps holding DB's off a bench. Starting with 15's x 4, 20's x4, 25's x 4.
(these are my new favorite movement). Usually I use these to fire up my legs for a squat day, but today I kinda wanted to see how much weight I could use and 50 lbs is a record even though I've only been doing them for a few weeks.

06-14-2010, 06:46 PM
Wow, I am really impressed you can get sets of 15 with 95lbs on the Press. High reps is really brutal for that.

06-14-2010, 10:36 PM
Wow, I am really impressed you can get sets of 15 with 95lbs on the Press. High reps is really brutal for that.

Thanks ELmx, press has never been my forte but I feel like more than any other lift it's really taken off since I started doing HCT-12.

I forgot to mention that I did OH squats and high-pulls before that so I was nice and warmed up. :)

06-19-2010, 08:14 PM
Worked hard this week and been feeling drained from long hours and all the heavy lifting. Starting martial arts again (while I'm off school and have the time + money) so I'm going to be changing up my routine to incorporate more circuit training and bar complex type stuff. Also, I am back to Bikram yoga as I find there is no better injury prevention than the practice of therapeutically tearing your own self apart limb by limb(if you've never tried Bikram, step outside your comfort zone and experience a whole new level of fatigue). Today was as follows:

Dynamic warm-up (sprints and weighted box jumps, used 40 lbs new PR)
OH Squats: Warmup with bar (45lbs), 105 x 10, 105 x 10, 105 x 15.(new PR)
Jumping front squats: 105 x 12, 105 x 12, 105 x 15.
OH press: 105 x 8, 105 x 8, 105 x 6. (shoulders were pretty tired.)

All the above was done as a circuit (one set was actually all three movements, no break between sets.) These were AWESOME, threw up a little but its all good.

Pull ups: BW x 10, BW x 10 BW x 8,
DB rows: 60 x 12, 60 x 12, 60 x 16.

Weighted situps and called it a day; however, a 90 minute yoga session afterwards felt like torture but it was great. I look forward to the challenge of incorporating this type of high-rep work with HCT-12... I still have yet to work out exactly how it's all going to fit together but I'll keep posting in this journal.